On saturday the 5th I dove off a spring board about 100 times and on sunday did abs and slept on the couch. Woke up monday the 7th and couldn't walk. I laid in bed for 6 days and then started stretching, hanging and jacuzzing. The muscles have loosened up but if I press real hard on a couple vertebrae I can still feel a slight pain. I needed a couple weeks off anyway, but I feel I'm ready to go ahead and lift tomorrow/today any thoughts on the first work out. my split was 5 on 2 off day 1 being chest and back. I pretty experienced and thought I would do a chest and back body weight workout. push ups, dips, pulls and chins.

If you're gonna start lifting again, don't do anything that puts pressure on the back. Avoid things like rows for example, squats and even standing BB curls. It's not that hard to find alternatives that can work the back without hitting the lower back.

In other words be conservative, let more time go by during which the back isn't involved or aggrevated. And continue to do more daily stretching, jacuzzi, etc.

If you're lucky and it's not serious you'll be able to work thru the remaining pain, if it's something more serious you'll notice that the pain never quite goes away in which case it would eventually be time to see a doc.

And of course backtrack to the likely cause of the injury and don't repeat the problem causing activity in future.

my brothers a plumber and one of his guys called in so i went a dug a ditch for him. i figured if i cant work i cant lift. i was fine this morning and went ahead a did chest stayed real light and got a good pump.